Monday
EMOM for 10 minutes:
1 hang power clean from the knee
- Build to a heavy single rep. Focus on loading your hamstrings on the setup and landing with your feet shoulder width.
WOD
For total time:
35/28 ski calories
28 chest-to-bar pull-ups
24 burpee box jump overs(24/20
Rest 3 minutes, then,
35/28 bike calories
14 bar muscle-ups
24 burpee box jump overs
- 20 minute cap. To scale, do jumping pull-ups for the first set, then kipping for your second.
Tuesday
EMOM for 10 minutes:
1 squat snatch
- build to a heavy single for the day. If you feel good and want to go for a PR, go for it.
WOD
For time:
15 wall walks
10 single arm DB shoulder to overhead(70/50)
30 crossover single unders
30 toes-to-bar
30 crossover single unders
10 single arm DB shoulder to overhead
30 crossover single unders
30 toes-to-bar
30 crossover single unders
10 single arm DB shoulder to overhead
- Switch arms after 5 reps on each set of shoulder to overhead. Don’t drop the dumbbells.
- Do 60 singles if you cant get the crossover.
- 14 minute cap
Wednesday
Every 2 minutes for 5 sets:
6 Bulgarian split squats
- 3 each leg. You can hold DBs in each hand, or a bar on your back. Try to get fairly heavy with these.
WOD
For time:
50/40 bike calories
200 ft farmers carry(70/44)
50 handstand pushups
200 ft farmers carry
50/40 bike calories
- 16 minute cap
Thursday
Take 15 minutes to practice bar muscle-ups
3 rounds for time:
Row 500 M
20 KB snatch(switch arms at 10)
Run 400 M
Friday
EMOM for 10 minutes:
1 box front squat
- Use a box height that allows your hips to pass below parallel at the bottom of the squat. Sit down on the box and stand up immediately. Start at 70% of your 1 RM and build to a heavy single.
WOD
“Tommy V”
For time:
21 thrusters
12 rope climbs
15 thrusters
9 rope climbs
9 thrusters
6 rope climbs
- Rx: 115/75
- Sub the same number of strict pull-ups for rope climbs
Saturday
WOD
In teams of 2, AMRAP in 30 minutes:
50 M sled push(280/190)
100 M kb suitcase carry(70/44)- 25 M with one arm, 25 M with the other
6 wall walks
20 toes-to-rings
400 M run
- One partner pushes 25 M on the sled, then other pushes 25 for 50 M total. Partners do 50 M each on the KB carry. Use one KB, and switch hands at 25 M. Partners split the reps however they want on the wall walks and toes to rings. Both partners run together for 400 M each.
Post WOD
Dana’s plank routine
